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Folate Content of Some Common Foods. Dark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate. In Canada, folic acid is added to all white flour, enriched pasta and cornmeal products.The following table will show you which foods are sources of folate.ark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate. In Canada, folic acid is added to all white flour, enriched pasta and cornmeal products.
Folate-Rich Foods. Some foods contain the natural form of folate, called food folate. The body does not absorb food folate as easily as the folic acid in vitamin supplements and enriched grain foods. However, foods with food folate can help you increase your folate intake.